At 40 years old, I was depressed, always tired, dealing with chronic pain so I realized I needed to make a serious change in my life.
Over the next 2 years, I completely transformed my mind and body through my fitness journey. My depression has completely resolved, and honestly, I feel more alive now than I did when I was 20.
My approach:
I cycled between cutting and maintenance phases to make sure I was losing fat while maintaining and building as much muscle as possible.
What I tracked:
I kept an eye on my strength, waist measurement, weight, daily steps, mood, sleep, resting heart rate, calories, and macros.
As long as my weight was going down, my waist was shrinking, and my strength was either staying the same or improving, I kept cutting.
Once my strength started to drop or my recovery began to suffer, I would switch to maintenance for about 4 weeks before starting another cut.
Typically, I could cut for around 3–4 months before taking a month at maintenance, then repeat the process.
Calories / Macros
Cut:
2,100 calories
185g+ protein
50g fat
The rest from carbs
Maintenance:
2,700 calories
185g+ protein
50g fat
The rest from carbs
Training:
I trained 6 days a week and averaged 9–10k steps per day. I didn't do any dedicated cardio.
-Push
-Pull
-Upper A
-Legs
-Upper B
-Abs
-Rest
Rep range: 8–12
Supplements / medication:
Multivitamin
Legion pre/post-workout with creatine
Fish oil
Zepbound 15mg every 10 days
I'm now in the final phase of getting rid of the remaining fat around my love handles and lower abs. After that the plan is to transition into long-term maintenance and lean-mass phases.
Over the next 2 years, I completely transformed my mind and body through my fitness journey. My depression has completely resolved, and honestly, I feel more alive now than I did when I was 20.
My approach:
I cycled between cutting and maintenance phases to make sure I was losing fat while maintaining and building as much muscle as possible.
What I tracked:
I kept an eye on my strength, waist measurement, weight, daily steps, mood, sleep, resting heart rate, calories, and macros.
As long as my weight was going down, my waist was shrinking, and my strength was either staying the same or improving, I kept cutting.
Once my strength started to drop or my recovery began to suffer, I would switch to maintenance for about 4 weeks before starting another cut.
Typically, I could cut for around 3–4 months before taking a month at maintenance, then repeat the process.
Calories / Macros
Cut:
2,100 calories
185g+ protein
50g fat
The rest from carbs
Maintenance:
2,700 calories
185g+ protein
50g fat
The rest from carbs
Training:
I trained 6 days a week and averaged 9–10k steps per day. I didn't do any dedicated cardio.
-Push
-Pull
-Upper A
-Legs
-Upper B
-Abs
-Rest
Rep range: 8–12
Supplements / medication:
Multivitamin
Legion pre/post-workout with creatine
Fish oil
Zepbound 15mg every 10 days
I'm now in the final phase of getting rid of the remaining fat around my love handles and lower abs. After that the plan is to transition into long-term maintenance and lean-mass phases.
